Category — Miscellaneous

If you are a current member and did not get our email newsletter sent out last week, please check your spam folder. If it’s there, add us to your address book. If you can’t find it, let us know so we can track down the problem and make sure news gets to you in the future.

CrossFit Kids
at 4:00 pm with Majid Zeinal
This class is open to kids of members and non-members, ages 5-10. Bring in those kiddos!

Mobility and Mechanics
6:30 pm with Suzy Babcock
This Thursday’s class will focus on the hips. See you there!

A warm congratulations to Mark and Shannon who got married last weekend in Yosemite:

Have a desk job? Even if you don’t, how many hours of your day do you spend sitting in your car or in front of a computer? Check out Mark Sisson’s 16 Tips for Desk Jockeys no matter what your line of work.

Many people first exploring the Paleo way of eating have a hard time understanding why legumes (beans) are excluded. Aren’t they good for us? The Whole9 presents the Legume Manifesto to explain how nitrogen-fixing legumes are super tools for soil health, but not so great for our bodies.

And I hope you’ve all noticed the new daily recipe link to your left from The Foodee Project. These folks find great Paleo recipes from various blogs and sites all over the web, and bring one to us each day, complete with picture! Check back every day to see a new, yummy meal idea.

Inspired by the CrossFit Open? Considering athletic competition? Here’s an interesting opportunity for fun, fitness, education, and competition. The Peninsula Peak to Bay, a “map trek adventure” is April 3oth down in the Palo Alto area. Its website says that participants will get to “explore the redwoods, foothills, Stanford University, and old Palo Alto. Choose a 5, 10, or 25 km course and find up to two dozen interesting checkpoints in parks and special places.” You can do it as an individual or team. Anyone interested?

Also coming up is the Good Times Summer Classic in the Sacramento area. Four CrossFit workouts on one day, May 7th. All ages and fitness levels welcome.

And to learn about even more CrossFit-oriented competitions, there is this website you can check which lists events going on across the country and world. I haven’t figured out the name of our region though. Let me know if you do.

Also, CrossFit HQ has set up a CrossFit Sports Series. Just check the right hand column of the main page for upcoming sporting events.

Lastly, Shane points us to an old post from the wise Lisbeth on double-unders. She says that if you struggle with the DUs, you need to ‘chillax,’ listen to your coach, and do what she/he says. WORD.

1. More energy throughout the day
2. It’s not hot as &@!!$
3. No coffee needed after a 15 minute AMRAP
4. Fewer schedule conflicts… less likely to skip a workout.
5. Free Organic Meat….seriously…show up fairly consistently and I will dole some out.
6. After a week it’s easy to get up at 5:20
7. The benefits of working out fasted

See you at 6 am!

One men’s design (“Nice Jerk”), one women’s design (“Strong Girl”) and one co-ed design (“21-15-9″). All designs come in multiple colors and sizes, and the women’s designs also come in multiple styles (tanks, tees, and long-sleeved baseball tees).

$25 each.

Here’s a preview:

Men's tee, available in various sizes and colors.

Co-ed design, available in multiple colors and cuts. Track jersey tee for men and women, as well as tanks for women.

Women's design, available in this long sleeved baseball tee, as well as tanks and short sleeved tees. Many different colors, too.

One free tee-shirt goes to each of the following people, who submitted slogan/designs for the contest: Tom and Julie, plus Dan, Dr. Josh, and Katie D.

And congratulations to Tall Tom for submitting a winning entry (“21-15-9″)!

Enjoy.

Did you know that you can access your attendance, billing, and membership history online through Zen Planner? By logging into the ZP system, you can update or change your credit card info, your address and contact info if you’ve moved or changed your email address, or view your attendance history since the time you started at CFSR.

Just go to our Class Schedule page and click on the “view our schedule” link to get to the Zen Planner portal. (I suggest bookmarking this page.) From there, click on Member Login to the left of the schedule. Enter the email address you’ve given us. Your password was first emailed to you when you started with us, but if you’ve forgotten it there is of course one of those “Forgot your password?” prompts. The ZP passwords are always a combination of two words and a double digit number, usually pretty memorable.

From there, you can get into your account and view or change whatever you want or need. If you get an email (automatically sent by ZP) that you need to update your credit card because it will soon expire, please do it there. If you have questions about your billing, check your account online first and then come to us if you have any problem. If you’re curious about your attendance history, go check it out. Our records go back to April 2009 – the Sebastopol days!

Merry Christmas to you from CFSR. Eat, rest, play…and we’ll see you on Wednesday!

Tall Tom posted the flier on the bulletin board a few months ago and now it’s time to step up. Who’s game for some “good, clean fun”? It’s the Down and Dirty National Mud Run Series! Here’s what the website says:

Start your Halloween off right with Down & Dirty Sacramento! Choose between a 5K or 10K course. The first annual Down & Dirty Sacramento Mud Run will take place on October 31, 2010 at Folsom Lake State Recreation Area! Register Here.

• Military-style Obstacles
• Commanding cargo climbs
• Wild water crossings
• Mud, mud, and More Mud!
• Post-race BBQ and an awesome Tech Tee

So far Tall Tom, Anthony, Emily and Majid have signed up.  Who else is in?  Click on the link and register for either the 5K or 10K; you can run the course with our peeps or just go on your own. The BBQ is after both events are over, so everyone can meet up. (You people that already registered: are you signed up for the 5k or 10k? Post to comments.)

There’s also a kid’s version, with different courses for ages 4-6 and 7-13, complete with mud pits and small sized obstacles. Register for Adventure Kids here.

And it’s on Halloween…anyone going to wear a costume? Bring cameras and send photos here!

Annadel 2010 is a two day festival the weekend of September 11-12, and features a 12-mile Race (running), a 24-mile Mountain Bike Race, an Equestrian “Poker Ride”, and an Outdoor Treasure Hunt, great for families. Finishers of the races get a medal, an event t-shirt, and a catered post-race meal that includes a nice, cold Lagunitas beer. Who’s in?

The whole event supports state and regional parks, and is a collaborative effort between the Sonoma County Agriculture Preservation and Open Space District, California State Parks, Sonoma County Regional Parks, Bike Monkey LLC, Fleet Feet of Santa Rosa, REI Store of Santa Rosa and the Sonoma County Horse Council.

This sounds like great fun for a good cause. To learn more about Annadel 2010, or register for any of the events, check out the event website. If several CFSR folks go, let’s meet up. Post to comments if you’re interested.

Click here to watch the live webcast all weekend. Post to comments.